Oh no, Valentine’s Day is coming up and you know what that means- Chocolate… EVERYWHERE. It’s in the front of the grocery store as you walk in, it’s advertised on every website you visit at home, and it’s even generously available at your workplace for the whole month of February. Nothing succeeds more than Valentine’s Day in making you feel like crap if you, A. Don’t have someone special, or B. Are trying to avoid sweets. Well I am not a love doctor and I can’t build you a significant other (by the 14^th at least), but I can make you feel a little better by telling you that although Valentine’s Day maybe be your enemy this time of year, chocolate doesn’t have to be.

Photo by: Dramafever

With many things in life progress is made, not by trying to be perfect and of course not by completely giving up, but by making better choices. If you’re a chocaholic like me, you may find yourself constantly struggling to balance a healthy and fit lifestyle with your love of chocolate always on the tip of your taste buds. Well I am here to tell you that you can you still reach or maintain your health goals while satisfying your love for chocolate.

In a nutshell, certain dark chocolate:

• Can help lower blood pressure and heart disease
• Contains many antioxidants that fight against free radicals
• Satisfies hunger for a longer period of time
• Is a great choice for diabetic because in moderation of course
• Can help reduce stress

Click to read more about the possible benefits of dark chocolate. 

10 Products to Satisfy Your Chocolate Cravings

Remember when I said that thing about progress and making better choices? Well now I am going to help you make better choices by providing you with a list of health products that I believe are great for satisfying chocolate cravings.

1. Metromint Chocolatemint Water- Chocolate infused water. Just the right amount of chocolate flavor to satisfy your sweet tooth without grossing you out. One of my personal favorites.  Buy

Calories-0. Calories from fat-0. Carbs-0. Fiber-0.

2. Teraswhey Dark Chocolate Protein Powder. Throw some in your post-workout shake or make some chocolate milk. Buy

Calories-110. Calories from fat-15. Carbs-5. Fiber-1.

3. Betty Lou’s Chocolate Powdered Peanut butter- Powdered peanut butter is great because it has significantly less calories, oh yeah and this one is mixed with chocolate. Spread it on a banana or mix it in with some yogurt. Buy

Calories-40. Calories from fat-10. Carbs-6. Fiber-2.

4. Numi Chocolate spice or Chocolate mint tea- All the great benefits of tea, along with the great benefits of chocolate. Double whammy. Buy

Calories-5. Calories from fat-0.5. Carbs-0. Fiber-0.

5. Alpen Dark Chocolate Muesli Cereal- A much healthier alternative to cocoa puffs. Buy

Calories-170. Calories from fat-23.4. Carbs-30. Fiber-3.2.

6. Annie’s Homegrown Double Chocolate Chip Granola Bars. Oh look, you’re getting double the chocolate and double the benefits. Score. Buy

Calories-110. Calories from fat-30. Carbs-21. Fiber-3.

7. Garden of Life Chocolate Macadamia Nut Protein Bar- An excellent source of antioxidants, protein, AND fiber. Triple threat. Buy

Calories-230. Calories from fat-70. Carbs-25. Fiber-9.

8. NuGo Slim Brownie Crunch Protein Bar- It’s a healthy chocolate brownie protein bar. Do you really need more convincing? Buy

Calories-190. Calories from fat-50. Carbs-19. Fiber-7.

9. ACURE dark chocolate mint lip balm-No of course you don’t eat this, but I have a theory that if you smell it on your lips long enough your chocolate craving will die down. Buy
10. Wrigley’s EXTRA mint chocolate chip desserts delight gum-A good way to get that chocolate taste in your mouth for a while without consuming it. Disclaimer: This product contains some ingredients that I would not recommend you ingest on a regular basis.  **Wrigley gum can be bought at most grocery stores, markets, and gas stations

Calories-5. Calories from fat-0. Carbs-2. Fiber-0.

11. One-A-Day Chocolate brownie Multivitamin vitacraves- These guys are geniuses. A chocolate flavored multi-vitamin. To a chocolate lover, that’s a lot of bang for your buck. Buy

Calories-20. Calories from fat-0. Carbs-5. Fiber-0.

Almost all of the products listed above are available at Sprouts Farmers Market.

Now you may have noticed that some products above were in bold while others weren’t. The items in bold are special because they represent not only a good way to curb a chocolate craving, but a significant amount of fiber. Fiber is important for many reasons including:

• Promoting intestinal health
• Slowing the rate of digestion, which leads to better blood sugar control
• Playing a role in lowering LDL cholesterol
• Inducing the “feeling fuller longer” effect on your appetite preventing overeating
• Lowering the risk of developing a heart attack, diabetes, high blood pressure, stroke, obesity, and certain cancers

The presence of fiber in anyone’s diet is necessary, but it is extremely beneficial for a diabetic or prediabetic in particular. On top of all the previously listed benefits, Fiber has the ability to help control the rise of blood sugar in your body after a meal. Fiber directly affects carbohydrates, which must be closely monitored in diabetics and prediabetics. These bold products are really GOLD products for diabetics who love chocolate. Not only do all the bolded products contain a significant amount of fiber, but they also contain less than 30% of calories from fat.

So don’t be afraid to indulge a little come Valentine’s Day, you deserve all the benefits that chocolate has to offer you.

Welcome 2014! A new year to start over and commit to resolutions to work on throughout the year (or pick up on last year’s resolutions). Every year when the clock strikes midnight, people are determined that this will be the year they shape up, eat better, save more money, or finally kick their smoking habit to the curb. Resolutions can be fun to make, but difficult to maintain. A study found that one out of three Americans resolve to better themselves in some way, but a smaller percentage actually keep up with them. The majority will stick to their goals for at least a week and less than half are still on target six months later. So how can we make this year different? Many people try to make drastic changes that are unrealistic. Rather than resolving to lose 50 pounds or to run monthly marathons, welcome the new year with a renewed commitment to living healthy by starting with small, simple changes to carry on to the next year. Pick one of the following worthy resolutions and stick to it. It may be hard to keep up the enthusiasm, but not impossible! Cheers to a healthy new year and a healthy new you!

1. Fit in 30 minutes of exercise or physical activity into your day

The American Heart Association recommends at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of both moderate and vigorous activity throughout the week). 30 minutes a day, five times a week can be an easy goal to remember, but you also experience benefits if you divide your time into two or three 10-15 minute segments each day. This includes anything that makes you move your body and burn calories, such as brisk walking or climbing stairs.

If you don’t currently exercise and aren’t very active during the day, any increase in physical activity is good for you. Aerobic physical activity (any activity that causes a noticeable increase in your heart rate) is especially beneficial for disease prevention. Even walking briskly for 15-20 minutes a day starts to decrease the chances of having a heart attack or stroke, developing diabetes, or dying prematurely. Don’t be afraid to start slow and then increase activity each day to reach your goals.

Other health benefits of daily aerobic exercise include weight loss and maintenance of lost weight, increased stamina, increased immunity to viral illnesses, reduced health risks (obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer), better management of chronic conditions (helps lower high blood pressure and control blood sugar), stronger heart, clear arteries (less buildup of plaque), better mood and reduced tension, stronger muscles, reduction of cognitive decline in older adults, and a longer life (in comparison to those who don’t exercise regularly).

2. Replace unhealthy beverages such as soda with more water

One of the major causes of obesity is soda. In fact, soda has become the primary source of calories in the American diet. The high sugar content along with caffeine is a deadly combination leading to a lifelong addiction to these carbonated drinks. Soda is high in calories, but provides no nutritional value. It also contributes to obesity, diabetes, tooth decay, and weakened bones. If cutting out soda altogether is too difficult, try replacing one soda a day with water. Then two sodas a day and so forth. Water is the number one alternative to soda that provides many health benefits.

Drinking water helps maintain the balance of body fluids to keep you in good health and hydrated. Water is especially important when trying to lose weight because it can help control calories, especially when replacing higher calorie beverages. Even water-rich foods help in weight control such as fruits, vegetables, broth-based soups, oatmeal, and beans because they help you feel full. Other benefits of drinking water include more energized muscles, good looking skin, better kidney function, and maintenance of a normal bowel function (prevents constipation).

Reap the benefits of water by increasing your daily intake. Here are some tips:

–          Have water with every snack and meal.

–          If you need taste, incorporate slices of your favorite fruits.

–          Eat more fruits and vegetables. Their high water content will add to your hydration.

–          Keep a bottle of water with you in your car, at your desk, or in your bag.

3. Focus on fiber

Fiber provides many health benefits. Dietary fiber includes all parts of plant foods that your body does not digest or absorb. You may see it listed on a food label as soluble fiber or insoluble fiber, but both types have important health benefits such as lowering blood cholesterol and glucose levels and preventing constipation or irregular bowel movements.

Eat a wide variety of high fiber foods such as whole grains, nuts and seeds, and fruits and vegetables to maximize the health benefits. Not only does a high fiber diet help to normalize bowel movements and maintain bowel health, it also aids in achieving healthy weight. Dietary fiber adds bulk to your diet and makes you feel full faster and helps to control your weight. The Institute of Medicine recommends 38 grams of daily fiber for men and 25 grams of daily fiber for women, age 50 or younger, and 30 grams of daily fiber for men and 21 grams of daily fiber for women, age 51 and older.

4. Work on staying mentally fit

Maintaining a healthy mind is just as important as staying physically fit. Staying mentally and physically fit requires work and an investment of time. Set goals for yourself to help you maintain a balance between your emotional and physical wellness. Here are some mental wellness tips to help manage and reduce stress:

–          Get plenty of sleep (preferably eight hours of uninterrupted sleep), which is essential to health and happiness.

–          Learn to relax. Remind yourself to take a break. Incorporate yoga, meditations or other forms of relaxation into your day.

–          Laugh. It truly is the best medicine and can be very therapeutic. Incorporate laughter into your day to make you feel better about yourself and the world around you.

–          Do something for others. When you’re feeling down, helping others can make you feel included and empowered. Nothing feels better than making others happy.

–          Nurture friendships. In this world of technology, face-to-face interaction is being substituted by other avenues of communication. Email and texting is no substitute for a real live visit with a friend or family member. Stay in touch and schedule short lunch breaks, movie dates, or shopping excursions.

–          Avoid unnecessary stress. Trying to meet expectations of a household, family, friends, or employer can be overwhelming at times. Make a realistic to-do list each week. Tackling those priorities and crossing them off as you go will give you a gratifying feeling of accomplishment and serve as encouragement to carry you through your next list. Realize your limits and learn how to say no. Above all, keep a positive attitude that will help you make the appropriate changes to your lifestyle and time.

–          Make time for fun. Your body needs time to take a break from your responsibilities and recharge. Make time for leisure activities that bring you joy and contentment, such as reading a book, watching a movie, spending time with loved ones, or taking a relaxing bath.

–          Incorporate physical activity. Focusing on being physically fit also provides benefits for your mental well-being since it plays a role in reducing and preventing stress. Incorporate daily physical activity such as walking, riding a bike, working in your garden, dancing, or playing sports with friends and family.

–          Eat healthy. Start each day with a healthy breakfast and maintain balanced, nutritious meals throughout the day. Try to limit excessive caffeine and sugars in your diet. Well-nourished bodies are better prepared to cope with stress and are kept mentally sharp.

This year, try committing to a realistic, healthy New Year’s resolution that you can carry on to the next year. Just small changes can lead to life-long healthy habits. Set goals for yourself and take small steps toward achieving them, whether it be replacing one soda a day with water, increasing physical activity to 30 minutes a day, or eating more fiber. Don’t stop at just one! With a new attitude and determination for good health, include more healthy resolutions as the year progresses and have your friends and family join in on the fun!  

March Madness brings out the best of the best teams to compete in head-to-head matchups on the basketball court!  In honor of the march mayhem, Skinny Gene presents the Produce Playoffs!  Just like the big dance, anything can happen on any given day as these super foods go head-to-head!  Whatever the outcome, all of these foods are winners!

SEE RULES AND GIVEAWAYS!

DAY 2 MATCHUP: Eggplant versus Beets

(voting from March 25th – March 27th @ Midnight PST)

The next matchup is the battle of the purple veggies, eggplant versus the mighty beets.  Not the most popular veggies, but these two snuck into the produce playoffs to show off their stuff.  Here is a breakdown of the two teams:

Eggplant

Season: Started the season out strong, but they may have hit their peak long before this tourney, August to October.

Star players:  fiber and manganese

On the bench: molybdenum, potassium, antioxidants

Offense:  The eggplant’s offense attack is based on their versatility.  The eggplant can be baked, roasted, or steamed and added to sandwiches, pizza, and lasagna for a low calorie filling.

Defense:  The eggplant’s defense is led by star player fiber, reducing the risk of heart disease, as well as the low calories fighting off the risk of obesity.  

VERSUS

Beets

Season: The beets peaked even earlier than the eggplant, June through October.  This is sure to be a good match up!

Star players: phytonutrients, folate, and fiber 

On the bench: dynamic duo of antioxidants, vitamin C and manganese

Offense: The beets are quick to cook, just steam for 15 minutes until soft.  Beets are a great addition to a salad bowl of greens or an easy side dish.  

Defense: The phytonutrients are the star defense players, providing some valuable antioxidant and anti-inflammatory components that are unique only to a few veggies.  The beets also match up well with the eggplants fiber defense.

THE WINNER

This was an awesome matchup. Both teams played hard, but there could only be 1 winner. And  it was…. CLICK TO SEE THE ANSWER!

When we turn on the TV or open up a magazine we are bombarded with different ads for food. Most of these foods are advertised as being healthy with words such as “low fat” or “high fiber.” As a consumer, it can be so overwhelming! One of the new trends has become advertising food as being a whole grain product or high in fiber. Does that mean that all brown bread is whole grain or that Trix is healthy for me because it says whole grain on the box?

First off you may ask yourself…

What is a whole grain?

A whole grain contains the entire kernel of grain which is: the germ, bran, and endosperm.  The grain can be cracked or crushed, but to be considered a whole grain the end product needs to have 100% of the original kernel.  Most products that are processed are missing the entire bran component.

Why should I eat whole grain products?

Research has shown that when we regularly eat whole grains instead of processed grains  there is a link between : having a healthy weight, improving cholesterol levels, lowering blood pressure, reducing the risk of heart disease and type two diabetes, and can help prevent certain cancers!

How much whole grains do I need?

It is recommended that we consume at least half of our grains from whole grain products. That would mean that adults would need about three to five servings of whole grains and that children would need about two to three servings.  A serving of whole grains is defined as 16g of a whole grain food.

There seems to be a perception that adding whole grains would add to an increase in calories and/or carbohydrates in our diets. But, as you can see, it’s really more that we are substituting whole grains for processed grains. One of the benefits of whole grains products is that they also have fiber. Fiber helps keep us fuller for a longer period of time, so if you’re trying to lose weight whole grains would actually help!

Where can I find whole grains?

It’s very important to read the label! There are so many products out there that appear to be whole grains that it can be hard to distinguish which products are whole grain and which are processed. Looking for key words such as: whole grain or whole wheat can help you choose the right products.  Examples of some popular whole grain products:

• Brown rice
• Buckwheat
• Whole grain pasta
• Whole grain bread
• Quinoa

It is easier than you think to add these whole grain products to your diet! You can always start by slowing switching products out such as eating half white rice and half brown rice.

There are so many health benefits to incorporating whole grains into our diets, and as a consumer you are know more aware of how to find these products. So don’t be scared to go into the “health food” section of your grocery store and pick up some quinoa or buckwheat.

Works cited

Add Whole Grains for Better Health. Mayo Clinic (2011.)  Retrieved from http://www.mayoclinic.org/news2011-mchi/6145.html

Whole Grains 101. Whole Grains Council Whole grains at Every Meal. Retrieved from http://wholegrainscouncil.org/whole-grains-101/what-counts-as-a-serving

But what if the skeletons aren’t just for Halloween?  

The Skinny Gene Project has been using a diet “skeleton” to help clients with daily meal planning!

Diet Skeleton

Just like each of us is unique, our diet skeleton is a little different, as well.  The skeleton is based on an individual assessment of each person’s calorie, carbohydrate, protein, and fat needs per day.  For a family of four, the diet skeletons may be similar, but the difference will lie in the serving sizes of each food, depending on the needs of each family member.  Here is an example of how a typical dinner may vary for each family member.

*All portions based on standard serving sizes for adults.

Based on the different needs of each individual family member, meal planning can become a difficult challenge that you may face every day.  Here are a few strategic tips to help make meal planning an easier task.   When planning meals, our usual instinct is to think first about the meats and carbohydrates for each meal, but maybe we should try a new approach.

New Approach to Meal Planning

First, choose the vegetables for your meals.  By choosing vegetables first, your meal is more likely to focus on incorporating a variety of vegetables.  Look through your crisper and see what you have to work with.  Green onions, cilantro, bok choy, spinach, broccoli and mushrooms make a great start to a soup.  Bell peppers, zucchini, red onions, mushrooms, carrots, and cabbage can be stir-fried together with olive oil.  Or maybe you only have spinach and broccoli in the refrigerator.  Try sautéing chopped garlic in olive oil and adding spinach and broccoli for a powerful green side to your dinner.   If you are rushed for time, try grabbing a bag of edamame or carrot sticks to add to your dinner on the run.  The great thing about starting with vegetables is that you can be generous on the portions served.  Additional vegetable servings provide more benefits than harm!

Next, choose a protein source that is low in saturated fat, including fish, chicken breast, 94% lean ground beef, pork chops, tofu, eggs or egg whites, and beans.  These protein sources may be incorporated into your vegetables or served on their own.  The usual portion for proteins is 3 oz, which is the size of a deck of cards. A serving of beans is a ½ cup, which is about ½ the size of your fist.   Typically, the American diet is heavily focused on protein, usually exceeding what our body needs.  Although protein is essential for the body, excessive amounts may be stored as fat.

The next nutrient to add to your meal is the fiber-rich, whole grain breads and pastas. This category may also include brown rice, sweet potatoes, beans, lentils, and legumes.   The serving size for this category is:

• 1 slice of bread
• 1 small to medium sweet potato with skin
•  ½ cup measurement of pasta, rice, beans, lentils, and legumes.

Similar to our protein servings, we often over-serve our grains, which will lead to additional fat storage, as well.

Fat plays an important role in our body.  Our instinct is to limit all fat, but a small amount of the healthier fats is essential to our metabolism.  When planning your meal, choose the right fat in the right amount for your meal.  A couple of safe fats to stock in your home are plant based fats such as olive, canola, and soy oils, avocadoes, nuts, and ground flaxseed.  The proper portion size for these fats is:

•  1 teaspoon of oil, about the size of the tip of your thumb
•  1 oz of avocado, about 1/5 of medium avocado
•  1 oz of nuts, less than a small handful.

If your protein source is fish, you can count that toward both protein and fat servings.

The last two important foods to include in our daily skeleton are fruit and dairy.  Each person should have a minimum of 3 servings of each per day.  A glass of low fat milk goes well with each meal, but your dairy servings may also be fulfilled with 1 cup low fat yogurt or 1 oz cheese for a snack or added to your meals.   Fruits go well with dairy, for example, a blended fruit smoothie, cottage cheese and fruit, or Greek yogurt topped with berries.

In addition to incorporating your fruits together with dairy, a single piece of fruit alone can help keep your appetite in control between meal times or provide you with a sweet treat for dessert to finish your day.

The diet skeleton can give each of us an outline of what our body needs, but the important decision is to fill in the skeleton with the right foods and in the right amounts.

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The seventh one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is TOMATO!

BENEFITS OF TOMATO

Photo by Maplessinseattle

The debate may go on whether the tasty tomato is a fruit or a vegetable, but one thing is for sure, the tomato is a super food for your body’s metabolism.  Tomatoes are naturally low in calories and high in fiber, both good for satisfying your appetite and maintaining a healthy weight. 

Tomatoes are rich in antioxidants that fight the bad free radicals that are unfortunately present during nutrient metabolism or from the environment (such as pollution and UV rays).  The good news is that a good intake of antioxidant rich fruits and vegetables, including high amounts of tomatoes,  counteract these free radicals. 

The antioxidant most prevalent  in the tomato is lycopene, which is found in large quantities in the outer skin of the tomato, but also found inside too.  Research has found that intake of these antioxidants help protect your body’s cells from damage and decrease risk of heart disease and cancer, especially prostate cancer in men.

Caution: Watch the calories when adding tomato sauce to spaghetti.The calories  in a plate full of pasta can quickly add up. 

Other tomato-based foods that can be dangerous are jars of salsa, cans of diced tomatoes, tomato juice, and tomato soup – all are loaded with sodium.  Be sure to read the labels of these tomatoes for “no added salt” or “low sodium”. 

Incorporating tomatoes into your everyday routine is essential to optimize your metabolism and your health.  Here are a few ideas and recipes to try.

Add tomatoes to all of your meals!

• Add a slice on every sandwich and in your wrap
• Top your salad with baby tomatoes, diced tomatoes, or wedges
• Add chopped tomatoes to eggs and omelets
• Tomatoes are a nice addition to cottage cheese
• Add to pizzas, pastas, stir-fry, and kebabs 

 RECIPES

Baked Parmesan Tomatoes

http://www.eatingwell.com/recipes/baked_parmesan_tomatoes.html

From EatingWell:  August/September 2006

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

4 servings | Active Time: 5 minutes | Total Time: 20 minutes

Ingredients

• 4 tomatoes, halved horizontally
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

Preparation

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition

Per serving : 91 Calories; 6 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 2 g Fiber; 375 mg Sodium; 363 mg Potassium

Caprese Salad

http://www.eatingwell.com/recipes/caprese_salad.html

From EatingWell:  July/August 2008

Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.

4 servings, about 1 1/4 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 2 medium red tomatoes, cut into wedges
• 2 medium yellow tomatoes, cut into wedges
• 3/4 cup diced fresh mozzarella cheese
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh basil
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

1. Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.

Nutrition

Per serving : 88 Calories; 5 g Fat; 3 g Sat; 0 g Mono; 17 mg Cholesterol; 6 g Carbohydrates; 5 g Protein; 2 g Fiber; 187 mg Sodium; 444 mg Potassium 

Halibut with tomato basil salsa

By Mayo Clinic staff

Dietitian’s tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.

By Mayo Clinic staff

Serves 4

Ingredients

2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces

Directions

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Nutritional Analysis

(per serving)

Avocado Bruschetta

http://www.myrecipes.com/recipe/avocado-bruschetta-10000001021247/

Photo by: Howard L. Puckett

• YIELD: Makes 3 dozen
• COURSE: Appetizers, Hors d’Oeuvres

Ingredients

• 2 avocados, cubed
• 2 plum tomatoes, seeded and diced
• 2 green onions, chopped
• 2 tablespoons fresh lime juice
• 1 tablespoon white wine vinegar
• 1 tablespoon olive oil
• 2 teaspoons hot sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground white pepper
• 1/2 teaspoon salt
• 3 tablespoons olive oil
• 1 garlic clove, minced
• 1/2 teaspoon salt
• 36 French baguette slices
• 1/4 cup fresh cilantro, chopped

Preparation

Combine first 10 ingredients in a bowl; toss gently to combine. Cover and chill 2 hours.

Combine 3 tablespoons olive oil, garlic, and salt. Place bread slices on a baking sheet, and brush evenly with olive oil mixture. Bake at 350° for 12 minutes or until toasted; cool.

Top each toast evenly with avocado mixture. Sprinkle with cilantro before serving.

Coastal Living JANUARY 2005

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The fifth one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is SWEET POTATO!

BENEFITS OF  SWEET POTATO

Photo by Sweet Mustache

You say potato, I say po-tat-to!  No matter how you say it, be sure you add the sweetness.  

The sweet potato could not be more misleading for those of us wanting to control our blood sugar.   When compared to the ordinary white potato, the sweet potato is lower in carbohydrates and calories.

 The calories you save will keep your body on target for a healthy weight, while providing a powerful punch of antioxidants that are associated with disease prevention.

The sweet truth about how sweet potatoes can help boost your metabolism

The lower carbohydrate content and the bonus fiber  content keeps your blood sugar stable, while satisfying your appetite on less calories. The combination of these two factors (low calorie and added fiber) helps keep your body at a healthy weight and you metabolism functioning at its best.

How to get the added benefits without adding the extra calories

 The rich orange sweet potato is a great addition to any meal: baked, mashed, boiled, and flavored sweet or spicy.   But there are a few dangerously high calorie and high fat sweet potato dishes to be aware of, including the sweet potato casserole and sweet potato fries found in many restaurants. To enjoy the slimming benefits of eating a sweet potato, try making sweet potato fries at home.

Making homemade sweet potato fries can be quite simple, slice up the sweet potato in coins or wedges, spray baking sheet with Pam cooking spray and bake or broil until desired browning, season with onion, garlic, or your favorite seasoning.  Ready in about 10 minutes without any added fat.

Get an added fiber bonus by eating the skin of your potato! 

TRY THESE SWEET POTATO RECIPES

Pork Chops with Sweet Potatoes

Modified from original recipe ——- 12  best foods cookbook, Dana Jacobi 

Changes made:  substituted nonfat yogurt and skim milk in place of ½ and ½ and butter, instructed to leave skins on both sweet potatoes and apple for increased fiber, made own bread crumbs from a whole grain bread to lower GI and increase fiber. 

Ingredients:

3 medium sweet potatoes

2 Tablespoon plain nonfat yogurt

½ teaspoon Thai red chile paste

2 Tablespoons skim milk

Salt and Pepper

1 small red onion, finely chopped

½ Golden Delicious apple, finely chopped

2 slices whole grain bread, toasted and crumbled to breadcrumbs

4 (1 ½ inch thick) lean boneless center cut pork chops (5-6 oz each)

1 teaspoon paprika

¼ teaspoon onion powder

1. Preheat the oven to 400 degrees.  Roast the sweet potatoes for approximately 30 minutes or until soft.  Mashed potatoes.  There should be 3 cups.  Reduce the oven temperature to 350 degrees. 
2. For the gravy, in a bowl combine 2 1/3 cups of the sweet potatoes with the yogurt, chile paste and skim milk.  Season to taste with salt and pepper.  Spread the creamy potatoes to cover the bottom of an 8 inch square baking dish.  Set aside.
3. For the stuffing, in a second bowl, combine the remaining sweet potato within the onion, apple, and breadcrumbs.  Season to taste with salt and pepper.
4. Make a 3 ½ x 2 ½  inch pocket in each pork chop.  Pack the stuffing generously into the pockets.  Combine the paprika, ¼ teaspoon salt, and onion powder in a small bowl.  Rub 1 side of each chop with this mixture and set them seasoned side down on top of the sweet potatoes in the baking dish.  Rub the remaining seasoning on top of each chop.  Cover the pan with foil. 
5. Bake for 35 minutes.  Uncover and bake the dish for 10 minutes longer, until they are nicely browned on top. 

Makes 4 servings

Calories:  354

Carbohydrates:  31.3 grams

Fiber:  5 grams

Protein:  41 grams

Fat:  8 grams

Sat Fat:  2.65 gram

Ranking:  Skinny Gene Level 2

Sweet Potato Soup

12  best foods cookbook, Dana Jacobi 

Ingredients:

2 large sweet potatoes, chopped

1 small bag of baby carrots (1/2 pound)

2 medium fuji apples, chopped

1 onion, chopped

1 T Canola oil

3 C fat free, reduced sodium chicken broth

cooking spray

Instructions:

1. Chop sweet potatoes, carrots, and apples into 2-3 inch pieces and place a single layer on a baking sheet.  Coat ingredients with cooking spray and allow to roast in oven at 400 degrees Fahrenheit for ~ 30 minutes.
2. In a large pot, heat oil over medium heat and sauté onions until golden brown.  Then add roasted sweet potato, apple, carrots and chicken broth.  Bring to a boil, then reduce heat to a simmer for 20 minutes. 
3. Puree the soup in a blender.

Makes 4 servings

Calories:  269

Carbohydrates:  48 grams

Fiber:  8 grams

Protein:  5 grams

Fat:  7 grams

Sat Fat:  2 gram

Ranking:  Skinny Gene Level 2

RECIPES 

Parties at work, parties at school, parties with friends, and oh yes, parties with the family!  One thing we know for sure is that food and drinks will definitely not be in shortage for these festive events, but that cannot be our excuse to splurge!  Waiting for those New Year resolutions to roll around is not an option, some research has found that we never lose the few pounds we gain during the holiday season!   This is your year to fight the winter weight gain.

Here are some tips to help you conquer the urge to splurge.

By Rev. Xanatos Satanicos Bombasticos (ClintJCL)’s

What You Can Control:

• Have a high fiber snack and some water prior to the event so you aren’t starving!
• Be sure to bring a healthy dish to the party.
• Make only one trip to the buffet.
• Choose the smallest size plate available.
• Load up your plate with high fiber foods, such as raw vegetables and salad.
• Focus on being social at parties.  Enjoy the company of family and friends, while strategically positioning yourself out of arms reach of appetizers.
• Drink a full glass of water between any alcoholic drinks.  Drinking in moderation is key, 1-2 drinks for women and 2-3 drinks for men.  Drinking too much is a sure segue to eating too much.
•  Incorporate exercise, especially the days prior to, the day of, and the days after each event.

What You Can’t Control:

• When choosing food from the buffet table, keep an eye out for the colorful foods and beware of the white creamy foods.
• Choose small portions – Try small spoonfuls of the other higher calorie foods only if they are your favorite.  Be sure to savor you food!
• Choose your sweets wisely, each dessert can have 200-1200 calories!
• Be careful with the appetizers, these little bites of bliss can easily add up in a matter of minutes.
• Have your “excuses” ready.   One of the best lines is that you are just plain full and maybe you will try some in a little while!
• Try to avoid taking home extras of those tempting (high calorie) foods.

Sour cream dips, cheese balls, little sausages and meatballs, sweets, chocolatey desserts, and alcohol will all be present at the holiday affairs, and so will you!

Have a happy and healthy holiday season and do your best to fight that urge to splurge!

By Emily Barr, MS, RD, CNSC

Want More?? Check out these posts from Emily…

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High Five to Healthy Lunches

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Summertime Drinks that Won’t Bust Your Diet or Your Waistline

Best Defense Against Cellulite

Water Filled Summer

Value Menu-Eat now, Pay later

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Kids Really Do Like Fruits and Vegetables

Spring into Green